16 Healthiest Non-Dairy Milk Options, According to a Dietitian

Soy Milk

Soy milk is the OG of non-dairy milk and is made by soaking soybeans (which have been hulled and ground) in water. Soybeans contain essential amino acids, high levels of protein, and iron, and soy milk has lower fat and cholesterol levels than cow’s milk. Soy milk has a subtly sweet, creamy, and mild flavor.

Almond Milk

Along with soy milk, almond milk is at the head of the non-dairy milk class. Following the same process as other nut-based milk, almonds get soaked in water overnight, then blended and strained until smooth to create a “milk.”

Commercial almond milk brands are often sweetened with sugar and vanilla flavors and are infused with added vitamins. Almond milk tastes mild and sweet, and its consistency is thinner than cow’s milk but still creamy.

Oat Milk

There’s been a rise in the food industry in the popularity of oat milk, much of it credited to the well-known brand Oatly. The Swedish company’s signature product is made from gluten-free oats, which get soaked and milled in water to soften their texture. The bran is then removed from the oats, leaving behind a fibrous, nutritious oat base.

Oat milk is a great replacement for cow’s milk because it has a mild and slightly nutty flavor and a super creamy texture. It can also froth up for vegan cappuccinos and lattés.

Cashew Milk

Loaded with nutrients, vitamins, and minerals, cashew milk is another nut-based non-dairy milk alternative. The cashew nuts are ground into a paste, thinned with water, and strained. When the liquid is strained to remove any nut particles, most nutrients are left behind. Cashew milk is very creamy and has a distinct nutty flavor.

Coconut Milk

Coconut milk is made by simmering coconut “meat” in water and straining it through cheesecloth. The mixture separates into two parts during the straining process: coconut milk and richer, thicker coconut cream.

Compared to other non-dairy milk alternatives, coconut milk is fattier, and its flavor is prominent, even when combined with other ingredients. In addition to dairy-free recipes, coconut milk is a traditional ingredient in various cuisines, like Southeast Asian, East African, and Caribbean.

Pea Milk

We know what you’re picturing, and pea milk is not green, mushy, or made with a bag of frozen veggies. Ripple, the most prevalent producer of pea milk, makes its product using yellow pea protein, sunflower oil, cane sugar, and added vitamins and minerals.

A major benefit of drinking pea milk is that it’s nut-free for those allergic to soy or nut-based milk. Pea milk is thicker than other plant-based milk alternatives and has a mild, toasty flavor.

Hemp Milk

No, it’s not made with the 90s surfer necklaces, nor does it contain THC (the hallucinogenic part of the cannabis plant). Hemp milk is made from hemp seeds blended with water and then filtered. This non-dairy milk contains 10 essential amino acids (important proteins, especially for vegans), plus omega-3 and omega-6 healthy fats.

Hemp milk tastes similar to other nut-based milk varieties, with a nutty and somewhat sweet flavor. Its texture is smooth, creamy, and thicker than 2% cow’s milk.

Pistachio Milk

Pistachios are soaked, blended with water, then strained through a cheesecloth to remove pulp. The remaining liquid is the pistachio milk. It can be an expensive purchase due to the process and cost of growing pistachio nuts.

This plant-based, non-dairy milk can be added to cereal, oatmeal, and smoothies, or you can bake and cook with it when making things like soups and cakes. And most importantly, it foams well in coffee and tea drinks.

Pistachio milk has a mild, rich, nutty, and creamy flavor and soft pale green hue (not unlike the color of the nut itself). Unlike soy or almond milk, which has a fairly neutral taste, pistachio milk tastes strongly like pistachios.

Táche makes the first 100% pistachio milk found in the U.S. This dairy-free milk hasn’t been blended with other nuts.

Hazelnut Milk

Hazelnut milk is made using the same process as almond milk but is less popular than its sweeter sister. However, it is packed with potassium, calcium, riboflavin, and vitamin D. Hazelnut milk is often sweetened naturally with brown rice sweetener and has a vaguely caramel flavor.

Rice Milk

Rice milk is made by soaking uncooked brown rice in water for at least 12 hours, then blending and straining it. Because it is not made with dairy or nuts, it’s safe for those with multiple food allergies or sensitivities.

Rice milk is thinner than soy or almond milk, with a slightly grainier flavor. It also has the highest amount of carbohydrates per cup compared to all other non-dairy milk types shared.

Macadamia Milk

Macadamia milk is nutritionally similar to cashew milk. However, it’s typically more costly and challenging to find in stores than other nut-based milk options.

This non-dairy milk tends to have a slightly fruity taste, and it’s fairly smooth and creamy—even thicker than almond milk. It’s great for dessert recipes and as an addition to your morning cup of coffee.

Potato Milk

No, you didn’t misread that—potato milk, popularized by a Swedish company called DUG, is the newest plant-based milk to enter the arena. Though it might sound odd, potato milk is made by essentially blending up potatoes, then running the mixture through a cheesecloth to strain out any solids. There are a few other ingredients that can enhance the creaminess or flavor, but plain potato milk is drinkable on its own. An added bonus is that potatoes are packed with nutrients that you won’t find in some other milk alternatives.

Flax Milk

Flax milk is made by blending together flax seeds (which are packed with omega-3s) and water. The consistency is kind of like rice or hemp milk, which is a little thinner than some other non-dairy milk. It’s not only a gluten-free option, it’s also good for those who have nut allergies since it’s nut-free. Its drawbacks are that it doesn’t contain any protein (though you can get some varieties with added protein), and sometimes companies add thickeners to make it more similar to dairy milk.

Walnut Milk

Walnut milk is another newcomer to the non-dairy milk scene. It’s made the same way other nut milks are made—by soaking the nuts in water and then straining the mixture. Walnuts have a more bitter flavor than cashews or almonds, so some walnut milks on the market include added sugars to neutralize the taste. On the upside, walnut milk has plenty of protein, fat, calcium, and other nutrients that give it a leg up on some other non-dairy milk alternatives.

Sunflower Milk

Sunflower milk is a lower fat, lower calorie alternative to other nut milks, though it’s made in the same way. It’s also great for people with nut allergies or gluten restrictions, as it contains no gluten. It does have a funkier color (grayish) than some other non dairy milk alternatives, and it’s not meant to be consumed like a glass of milk. However, using it in baking and cooking, as a coffee or tea additive, or thrown in a smoothie works well.

Quinoa Milk

No doubt you’ve heard of quinoa, the superfood that acts like a grain (it’s actually a seed) and is packed with protein. But did you know there’s also quinoa milk? It’s not as easy to find prepackaged as some of the other non-dairy subs on this list, but it’s got a higher protein content and low fat. You can make it at home by cooking quinoa, then blending it with water until smooth. Some people choose to add other ingredients, like dates and cinnamon, to warm up the flavor and give it some sweetness.